Being involved in fitness, weight training, and nutrition for over a decade I can tell you there are many misconceptions out there about women and muscle.
In this article I want to cover some of the most important tips women can follow to get a firm, sexy body.
Tip #1 Weight Train- That's right, you need to weight train or use some method of resistance at least 2x's per week but better off 3x's per week. Why? Let's just say after the age of 30 or so, the human body starts to lose muscle mass, and if you don't provide your body a means of keeping the muscle there,you will get softer. Workout with weights or loads you can handle for at least 8-10 repetitons, but if you get over 15 easily increase the weight.
Tip #2 Do Aerobics first thing in a.m. along with a high quality whey protein supplement
When you sleep all night your body will eventually start to lose muscle because you're not supplying it with any amino acids to keep the building process going. The whey protein will give your muscles a "kick start" and will get into the muscle cells quickly protecting your from further breakdown. Then proceed to do your aerobic training (walking, biking, running, etc) for at least 30-40 minutes. Alwasy perform a warm-up and cool down.
Tip #3 Eat every 3-4 hours!
This is essential and probably the most important factor. You must get your body's metabolism elevated and the only way to do it safely and long-term is by eating more frequently. I know you may not want to hear that, but I want to give it to your straight. Eating this frequent constantly burns more calories, because you burn calories everytime you eat. If you skip meals, or go too long without eating your body goes into a breakdown mode and your blood sugar begins to drop too much. If this occurs you will get very hungry and probably eat either too much, or "junk foods" that don't give you any nutritonal needs.
Tip #4 Eat your veggies, but limit high sugary fruits!
Yes, if you eat your veggies a few times per day, you will do a lot for a firmer body. First, they keep you feeling fuller longer because you can eat more of them and they don't have a lot of calories. And secondly, fibrous veggies help to dampen insulin levels when you eat other types of carbohydrates. Insulin is a storage hormone and if too much is released from the pancreas at once, you tend to promoted fat storage. However, veggies will slow down the release of insulin and you will have less of a tendency to store fat and you will have more sustained energy. Too much fruit or fruits too high in fructose (the sugar in fruit) will cause you to gain fat as well. Stick to the berry groups, pears, green apples, granny smith apples, and kiwi.
Tip #5 Take an Essential Fatty Acid!
Essetial fats are fats the body can't produce. Studies have shown women who were defiecient in fats had hormone production problems. You must realize that if your hormone levels aren't in check many times you will promote fat storage as well as other health issues. Besides, being deficient in fats will give you dry, scaly skin, brittle finger and toe nails, and there is a good chance your hair will fall out. Also certain fats help lubricate joints, improve circulation and aid in lowering cholesterol. I suggest flax, borage, or evening primrose oil for EFA's.
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